Doctors advised against losing weight dramatically
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Holidays often leave behind a heaviness in the stomach and extra centimeters at the waist. It’s no secret that after the New Year holidays, heavy and high-calorie salads Olivier and herring under a fur coat very often the scales show a couple of kilograms more, jeans fit already with difficulty or do not fit at all, and in the mirror you begin to see extra folds and reproach yourself for it. As an optional, but possible result, it becomes generally uncomfortable, complexes appear, and gradually the body goes into a long spleen, which is fueled along the way by sleep and nutrition, brought down by the holidays.
What to do to avoid all these unpleasant consequences? How to build your diet so that it allows you to get in shape as quickly as possible?
First, let’s talk about how to do it wrong. Experts note that after the holidays, participation in the “hunger games” becomes a very common solution to the problem – many go on strict diets with a minimum amount of calories and an organic food basket (kefir, apple diets, or even a complete lack of food for several days, which are called “unloading days”). Although such drastic measures may have a quick effect, in the long run it will be short-lived. And immediately after returning to the usual way of life, the lost kilograms will return. And in some cases, they return twice as much.
It also happens that the weight just gets up dead center and does not go away at all, despite the fact that the calorie content is reduced to a minimum or even lower. The fact is that in a stressful situation (and a lack of energy is precisely a stressful situation), the body goes into energy saving mode, and it starts saving it at the expense of other important systems, such as the nervous, reproductive, etc. That is why during the period of following a strict diet, other health problems may begin: nervous breakdowns, problems with the female reproductive system (menstrual irregularities or its complete absence), loss of strength and apathy for everything. Thus, the body tries to protect itself from death – something like this it perceives an external artificially created hunger. And the more we reduce the calorie content of food, the more actively the body saves energy.
How to regain your weight without harm to health? This was told to MK by nutrition expert Irina Gavrilina. According to the expert, you need to start returning to your usual pre-holiday lifestyle and nutrition smoothly. Moreover, from such, at first glance, not related to the case, but in fact very important things:
1. Sleep. Restore the sleep pattern: go to bed no later than 23.00. This is necessary for the hormonal balance of the body, because in the interval from 23.00 to 3.00 the body produces an important hormone melatonin, on which many processes in the body depend, including the process of metabolism and weight regulation. After three in the morning, the production of the main stress hormone, cortisol, starts, thanks to which we wake up in the morning. Therefore, if you are used to going to bed at 2-3 o’clock in the morning during the holidays, then the body is simply under constant stress and does not recover during sleep, no matter how much you sleep.
2. Power mode. How to adjust the diet? Ideally, you should eliminate frequent snacking, and leave, for example, one snack between breakfast and lunch. Try to do the last meal no later than 2 hours before bedtime, so that the body also rests at night, and does not work, digesting food.
3. Water. Establish a drinking regimen: drink more clean water, ideally 30-40 ml per kg of body weight. Water normalizes digestion, helps the body remove toxins and salts, improves skin quality and overall health. And, of course, there is a well-known life hack: if you want something sweet or just something to chew or have a snack, drink a glass of clean water – and this desire will most likely pass.
4. Fiber. Increase the amount of fiber in your diet. With each meal, try to eat raw and processed vegetables (stewed or boiled) in the amount of 200-300 g at a time, as they are the main source of nutrition for our beneficial intestinal microflora, a source of vitamins. Fiber is also a low-calorie product that normalizes blood sugar levels and helps relieve constipation.
5. Protein. Try to include protein in every meal (eggs, lean poultry, fish, cottage cheese, etc.). Protein food quickly causes a feeling of fullness, and the body spends more energy on its digestion.
6. Fast carbohydrates. Try to reduce the amount of fast carbohydrates in your diet. First of all, these are sweets, sweet carbonated drinks, refined foods, fast food, etc. A particularly common cause of weight gain is carbonated drinks and packaged juices, because one 500 ml juice package contains about a day’s worth of sugar. Thus, you can not eat sweets at all, but drinking several glasses of sweet soda per day, exceed the daily calorie content only with this drink.
7. Activity and sports. Increase physical activity, go in for sports: go to the gym, go to the pool, sign up for dancing, etc. Or start small – increase your walking activity, for example, take public transport or walk to work several times a week instead of a car, refuse delivery and start going to the grocery store, stop using the elevator, etc.
8. Fasting days. You can once or twice a week, according to your well-being, arrange fasting days for yourself, reducing your calorie intake compared to ordinary days. But remember: we are not talking about a complete rejection of food! For example, try simply cutting out your weekend meal or one meal (snack) to create a slight calorie deficit.
…Observing all these rules, you can gradually get in shape, without harming your body and psyche. Of course, it will be just wonderful if this lifestyle becomes your norm – regardless of whether it is weekdays in the yard or holidays.
Newspaper headline:
Waist return
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